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Shrugs
- Thread starter Myst
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I don't clinch my shoulder blades together. My shoulder blades are seperate, I lift, hold for 2-3 seconds w/ heavy weight bb, and do about 10-12 w/ about 60-90 second rests.
Gets me sore every time.
Gets me sore every time.
I lean forward just a little, and pull it back and up. I try to get the top of my shoulderbone about 2-3 inches behind my ear.
nice and slow, up and down. dont rotate your cuffs under all that weight, not good for your rotators. I do one exercise holding weight in my hands, then i do gripless shruggs on the calf machine ( the one u stand in with the pads on your shoulder) works good for me
http://www.exrx.net/WeightExercises/TrapeziusUpper/LVXGripShrug.html
http://www.exrx.net/WeightExercises/TrapeziusUpper/LVXGripShrug.html
Abso-bloody-lutely!OMNIFEX said:Up and Down. Use very heavy weight, you'll clinch for dear life.
Having a face likeis common when shrugging heavy.
My face commonly looks something similar to this, 
while doing shrugs in the 4-6 rep range...
while doing shrugs in the 4-6 rep range...
Its much easier to go heavy when you do barbell shrugs on a good smith machine.. I got up to 2 plates on each side which I think is heavy enough for me, but go as heavy as you need; this seems to work for my traps... with some wrist straps you're good to go and can go very heavy. Try to go up and down, and try to get your traps to come as close as possible to your ears on the way up 
I've tried using a smith for shrugs and I just can't, it hurts. I am liking the shrug machine though, my back is not happy with the squatting, shrugging, and good mornigns I've been subjecting it too so with the shrug machine I can center the weight instead of having it hang in front of me.
Or you can use a trap bar if your gym has one.
Or you can use a trap bar if your gym has one.
HardTrainer
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Mudge said:
It amazes me just how many people get niggles from doing just a bit, then you see ronnie coleman do about 3 times your volume and arnold 6 times.... lol
MWpro said:
1. Castration.
2. Do them behind the back.
#2 is a better choice, BTW.
OMNIFEX said:Am I the only one here that Shrugs with Dumbbells
Yep!!
I do DB, BB & Smith Machine & change them up from workout to workout.
I DID crunch my balls once doing DB shrugs, when I 1st started lifitng & they were too heavy & swung forward >crunch!< had to slowly walk to my locker & sit down!, & not look like I was goin gto throw up from pain!
OMNIFEX said:Am I the only one here that Shrugs with Dumbbells
You're not alone, I shrug with dumbbells too. But I also use the Smith machine. I haven't tried shrugs behind the back yet, is this what most people do when doing shrugs?
Hey, 100lbs DB's are still plenty enough for some of us !!!P-funk said:the DBs at my gym only go up to 100 so I would be there all day doing shrugs.
Myst;
For me, I kinda lean forward when doing BB shrugs and use between 100-125 lbs. with slow and strict form with high reps. I find it's best not to let my shoulders go below parallel. This way you keep constant tension on your traps through out the set which is what you would want. Also, at the top of the shrug, I hold the squeeze for about 5 seconds.
Heavy weights are OK at times with low reps, but I would use a more aggressive movement. I found out though that when working my traps and using too much weight I was bringing other muscle groups in to help thereby; not working the traps directly.
Of the types of shrugs, I personally like to super-set the Close grip shrug with the Seated barbell shrug. I can really feel my traps working.
Peace
For me, I kinda lean forward when doing BB shrugs and use between 100-125 lbs. with slow and strict form with high reps. I find it's best not to let my shoulders go below parallel. This way you keep constant tension on your traps through out the set which is what you would want. Also, at the top of the shrug, I hold the squeeze for about 5 seconds.
Heavy weights are OK at times with low reps, but I would use a more aggressive movement. I found out though that when working my traps and using too much weight I was bringing other muscle groups in to help thereby; not working the traps directly.
Of the types of shrugs, I personally like to super-set the Close grip shrug with the Seated barbell shrug. I can really feel my traps working.
Peace
goandykid said:
thats how I do, but I have tried the rotating backwards method and I must say it gets me tired quicker
du510 said:
Ditto here!!!
DONT ROLL YOUR SHOULDER BLADES. Just straight up and down, with a barbell. Smith machines are LAMMMEEEEE... Imo, of course.
for a month now i been using dumbbells exclusively for shrugs and have noticed a big difference...i just pyramid up..i gotta use straps though...i was hitting 110lbs dumbells for 8 reps on my last set..new record for me 
I need some straps badly...For BB I've been using a split grip (One Palm Facing in and One Palm facing out) I dont think its vey good for the shoulders...Anyone else know about this grip with shrugs.
You would think.Seanp156 said:Hey, 100lbs DB's are still plenty enough for some of us !!!
Damn I feel like a pussy.
